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    Home » Dairy Free » Mediterranean Cauliflower Rice Bowl

    Mediterranean Cauliflower Rice Bowl

    Published: Mar 24, 2020 · by Anne · This post may contain affiliate links · 9 Comments

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    Mediterranean cauliflower rice bowls are a delicious and healthy meal that are full of fresh flavor. They are gluten free, dairy free and lower in carbs.

    A bowl filled with grilled chicken, cauliflower rice, cucumbers and tomaotes and chickpeas

    As an Amazon associate, I earn from qualifying purchases

    Here is what you will need 

    For the Bowl

    • boneless chicken breast or shredded chicken 
    • chickpeas (canned and drained or dried that have been cooked)
    • frozen or fresh cauliflower rice
    • cucumbers
    • cherry tomatoes or ½ medium tomato
    • cup fresh baby spinach
    • optional ingredients – Bermuda onion, artichoke hearts, feta cheese, kalamata olives, hummus

    For the Dressing

    • tamari sauce
    • dijon mustard
    • olive oil 
    • white wine vinegar
    • white wine
    • fresh garlic
    The ingredients chickpeas, cauliflower rice, spinach cucumbers, tomaoes, spinach and chicken

    Sometimes the most simple food is the best tasting food and that’s how it is with this rice bowl. It’s filled with a variety flavors and textures that will make your taste buds sing. 

    This is a recipe that almost isn’t a recipe because the ingredients are simply added to a bowl for a quck and easy meal.

    Mediterranean cauliflower rice bowls are healthy, versatile and perfect for a quick dinner, or lunch. The ingredients can be prepared ahead of time for grab and go meal.

    Serve it at room temperature or warm the cauli rice and chicken up before piling it into the bowl.

    overhead view of rice bowl on top of a blue napkin

    Meal Prep Tips

    • Thaw the cauliflower rice, cut up the vegetables and store them in the fridge
    • Mix up the dressing – there will be extra dressing, store it in the fridge for up to a week.
    • Put it all together just before serving  or
    • Assemble the bowls by placing the cauliflower rice on the bottom, then the vegetables, the chickpeas, chicken and dressing.
    The ingrediets mixed up in a bowl with a fork

    Change it up!

    • Make it Vegetarian – leave out the chicken and add ¼ cup more chickpeas. 
    • Make it low carb – leave out the chickpeas.
    • Replace the chicken with grilled beef, or cooked shrimp.
    • Instead of cucumber slices try using my recipe for cucumbers in vinegar.
    • Replace cauliflower rice with brown rice, quinoa or your favorite whole grain.
    • Alternate Dressing Idea: mix 1 tablespoon fresh lemon juice & 2 tablespoons of olive oil sprinkle in ¼ teaspoon garlic powder & oregano.

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      Continue to Content
      Mediterranean Cauliflower Rice Bowl

      Mediterranean Cauliflower Rice Bowl

      Yield: 1

      Mediterranean chicken rice bowls are a delicious healthy meal served in one bowl

      Ingredients

      • 1 cup frozen cauliflower rice that has been thawed  
      • 2 to 3 cherry or grape tomatoes sliced in half
      • 1 small cucumber
      • ¼ cup chickpeas
      • ¼ pound cooked chicken (grilled, roasted or shredded)
      • 1 cup packed baby spinach
      • Optional ingredients: artichoke hearts, feta cheese, kalamata olives, 
      • Dressing
      • ⅓ cup olive oil
      • ⅓ cup white wine vinegar
      • 1 tablespoon white wine
      • 1 tablespoon tamari sauce
      • 1 tablespoon dijon mustard
      • 2 cloves crushed garlic or ½ teaspoon garlic powder

      Instructions

      1. Add the ingredients starting with the cauliflower rice into a bowl.
      2. Mix up the dressing and drizzle a small portion of it over the ingredients in the bowl

      Notes

      • You may have leftover dressing which can be used on any type of salad.
      • For a vegetarian version, leave the chicken out and add ¼ cup more chickpeas.
      • Substitute the chicken for cooked shrimp or sliced steak.
      • Replace the cauliflower rice with brown rice or your favorite whole grain

       

      Nutrition Information:
      Yield: 1 Serving Size: 1 bowl
      Amount Per Serving: Calories: 536Total Fat: 26ggSaturated Fat: 4.3ggTrans Fat: 0gUnsaturated Fat: 19ggCholesterol: 96mgmgSodium: 249mgCarbohydrates: 41gFiber: 11gSugar: 8ggProtein: 43g

      Nutrition information is provided by an online calculator and is meant to be used for informational purposes only. Even though I try to provide accurate information, these figures should still be considered as estimates.

      Did you make this recipe?

      Please leave a comment on the blog or share a photo on Instagram

      © Anne
      Cuisine: American / Category: Lunch

      Nutrition information is provided by Nutrifox,  an online calculator and is meant to be used for informational purposes only.  Even though I try to provide accurate information, these figures should still be considered as estimates.

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        Reader Interactions

        Comments

        1. Laura

          April 03, 2020 at 4:10 pm

          This is a fantastic way to use cauliflower.

          Reply
          • Anne

            April 03, 2020 at 5:10 pm

            Thanks Laura! It doesn’t even taste like calulflower

            Reply
        2. Carlos at Spoonabilities

          April 04, 2020 at 6:13 pm

          I love to make bowls. It’s a wonderful way to add different toppings. I’m saving this recipe!

          Reply
        3. Eileen Kelly

          April 04, 2020 at 11:56 pm

          I love the simplicity of this bowl. It is so flavorful. I also love the varieties you have given. A big hit with the family. A great lunch.

          Reply
        4. Terri

          April 05, 2020 at 10:46 am

          I love cauliflower rice and Mediterranean flavors so this is perfect for me!~

          Reply
        5. Sue Ringsdorf

          April 05, 2020 at 7:10 pm

          All of my fav ingredients in this bowl, and I’m making it on repeat. Thanks so much for sharing this recipe! 🙂

          Reply
        6. Ariella

          April 05, 2020 at 9:32 pm

          Adding this to my dinner/lunch plans. Great recipe for meal prep.

          Reply
        7. colleen kennedy

          April 05, 2020 at 10:26 pm

          YUM! My kind of lunch! Great flavors happening here!

          Reply
        8. Caroline

          April 06, 2020 at 7:55 am

          I love bowls like this, quick to prepare and full of tasty, healthy ingredients, Looks yummy!

          Reply

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